Zucchini-Parmesan Curly Fries
3
Points®
Temps total: 40 min • Préparation: 20 min • Cuisson: 20 min • Portions: 4 • Difficulté: Facile
Amp up your veggies by turning them into seasoned curly fries! Thick zucchini spirals are coated with a mixture of panko, Parmesan, and garlic powder, then air-fried until the breading is crisp and the zucchini is chewy-tender. They don’t really become separate, individual fries but instead are more like deliciously savoury curly fry clumps. You’ll need to spiralize fresh zucchini using the largest shredding blade; the zucchini spirals you’ll find at the store are typically too thin to work here.
Ingrédients
Cooking spray
6 spray(s)
Zucchini
2 large
Egg
1 large, lightly beaten
Whole wheat panko breadcrumbs
½ cup(s)
Grated Parmesan cheese
⅓ cup(s)
Garlic powder
¾ tsp(s)
Kosher salt
½ tsp(s), divided
All-purpose flour
2 tbsp(s), divided
Jarred fat-free marinara sauce
½ cup(s)
Instructions
1
Using the largest shredding blade of a spiralizer, spiralize the zucchini to yield 4 cups of thick spirals. Cut any long strands into pieces that are 4 inches or shorter.
2
Whisk together the egg and 2 tsp water in a large, shallow bowl. In a large zip-top plastic bag, combine the panko, Parmesan, and garlic powder (or use a large mixing bowl with a tight-fitting lid).
3
Preheat an air fryer, if necessary, to 400°F. Place half of the zucchini in a medium bowl. Sprinkle the zucchini with ¼ tsp salt and toss well to coat. Sprinkle with 1 tbsp flour and toss well to coat. Place the zucchini mixture in the egg wash and toss just until lightly coated. Transfer to the zip-top bag, allowing excess egg to fall back into the bowl. Seal the bag and shake well to coat.
4
Coat the air fryer basket with cooking spray. Lift the zucchini out of the bag, allowing excess crumbs to fall back into the bag. Arrange the zucchini in the basket; air-fry at 400°F until browned and crisp, about 10 minutes, gently tossing the zucchini with tongs after 5 minutes. Remove the zucchini from the basket. Repeat the process with the remaining zucchini, salt, flour, egg, and breading. Serve with marinara sauce.
5
Serving size: ¾ cup zucchini and 2 tbsp marinara
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